IRON is a trace element that is found in every living cell, both plants
and animals. Iron is found in hemoglobin in red blood cells and in
myoglobin in muscle cells. Non heme iron is dietary iron that
is not associated with hemoglobin like in plants and other sources.
Iron
is important for oxygen transportation in the body. Hemoglobin is the
oxygen carrying protein in blood. Myoglobin is the oxygen holding
protein in muscles. Oxygen is important to keep the cells clean. It
combines with carbon and hydrogen from energy nutrients during
metabolism. Water and carbon dioxide are formed and released as waste
products by the body. Iron is required by enzymes that are involved
in energy metabolism. It participates in the electron transport chain
and in the process ATP is made for cell energy use. Iron is required
making amino acids, hormones, neurotransmitters and new cells.
Iron
is sent to the liver from the bone marrow for package into red blood
cells. The red blood cells are destroyed after 3-4 months by the
spleen and liver and iron is recycled. Iron is lost from the body
through the digestive tract, in nail and hair trimmings and sheds in
skin but in minimal amounts. Significant loses are noted when one
bleeds. If iron ions are left free, they will cause damage of cell
structures and predispose us to diseases such as heart disease and
diabetes. Therefore special proteins are involved in iron transport
and storage.
Heme
iron is absorbed at a higher rate than non-heme iron. Meat, fish and
poultry contain a factor, MFP factor, which improves absorption of
non-heme iron in other foods in the same meal. Vitamin C triples the
absorption of non heme iron from foods eaten in the same meal.
Tannins found in tea and coffee, calcium and phosphorous in milk and
dairy products and phytates in legumes and whole cereals reduce iron
absorption. As a result you may be advised to take these foods when
you have iron overload and to avoid them when iron needs are high.
When one is iron deficient
behavioral changes may appear before anaemia. This is because energy
metabolism is impaired and neurotransmitter synthesis is reduced. As
a result one may be fatigued reducing physical activity and mental
productivity. You may have a short attention span, be unmotivated,
apathetic and less physically fit. If not corrected, anaemia develops
and one will appear to have a pale skin, sore tongue, chills and
nausea and eye linings. Immunity is also lowered making us
susceptible to infection.
Some
of the foods rich in iron are; spinach, lean meat, beef, liver, black
beans and enriched cereal. Citrus fruits and their fresh juices are
encouraged because they are rich vitamin C sources.
After
a blood transfusion is done, Sickle cell patients are put on iron chelation therapy. This is to prevent iron overload that causes end
organ damage. Remember taking iron supplements will not help patients
with sickle cell because the condition is as a result of too few
cells not too little iron and iron overload is inevitable.
In
essence we need to take just enough iron as recommended in the food
pyramid. Remember to get your diet right, keep hydrated and get
moderate exercise.
Love
life!!
Joyner
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